Pilaf vs. Clam — In-Depth Nutrition Comparison
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Differences between pilaf and clam
- Pilaf has more folate, vitamin B1, and vitamin B6, while clam has more vitamin B12, copper, selenium, phosphorus, vitamin B2, and vitamin C.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Clam contains 7 times less folate than pilaf. Pilaf contains 212µg of folate, while clam contains 29µg.
- The amount of cholesterol in pilaf is lower.
- Clam has a lower glycemic index. The glycemic index of clam is 27, while the glycemic index of pilaf is 60.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mollusks, clam, mixed species, cooked, moist heat.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +10.8% |
| Contains more PotassiumPotassium | +234% |
| Contains more IronIron | +15.2% |
| Contains more CopperCopper | +314.5% |
| Contains more ZincZinc | +170.3% |
| Contains more PhosphorusPhosphorus | +119.5% |
| Contains more ManganeseManganese | +13.4% |
| Contains more SeleniumSelenium | +97.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +302% |
| Contains more Vitamin B3Vitamin B3 | +82.7% |
| Contains more Vitamin B6Vitamin B6 | +263.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +631% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +439% |
| Contains more Vitamin AVitamin A | +4175% |
| Contains more Vitamin B2Vitamin B2 | +389.7% |
| Contains more Vitamin B12Vitamin B12 | +494350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.02µg | 98.89µg | 4120% |
| Copper | 0.166mg | 0.688mg | 58% |
| Selenium | 32.4µg | 64µg | 57% |
| Folate | 212µg | 29µg | 46% |
| Vitamin B1 | 0.603mg | 0.15mg | 38% |
| Protein | 10.42g | 25.55g | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B2 | 0.087mg | 0.426mg | 26% |
| Phosphorus | 154mg | 338mg | 26% |
| Carbs | 76.31g | 5.13g | 24% |
| Vitamin B6 | 0.4mg | 0.11mg | 22% |
| Cholesterol | 1mg | 67mg | 22% |
| Vitamin C | 4.1mg | 22.1mg | 20% |
| Vitamin A | 4µg | 171µg | 19% |
| Vitamin B3 | 6.127mg | 3.354mg | 17% |
| Zinc | 1.01mg | 2.73mg | 16% |
| Potassium | 188mg | 628mg | 13% |
| Calories | 359kcal | 148kcal | 11% |
| Manganese | 0.882mg | 1mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Iron | 2.44mg | 2.81mg | 5% |
| Sodium | 1303mg | 1202mg | 4% |
| Choline | 17.5mg | 3% | |
| Magnesium | 32mg | 18mg | 3% |
| Fats | 1.37g | 1.95g | 1% |
| Polyunsaturated fat | 0.377g | 0.552g | 1% |
| Saturated fat | 0.307g | 0.188g | 1% |
| Monounsaturated fat | 0.373g | 0.172g | 1% |
| Vitamin B5 | 0.715mg | 0.68mg | 1% |
| Calcium | 83mg | 92mg | 1% |
| Net carbs | 75.11g | 5.13g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.286mg | 0% |
| Threonine | 0.221mg | 1.099mg | 0% |
| Isoleucine | 0.279mg | 1.112mg | 0% |
| Leucine | 0.523mg | 1.798mg | 0% |
| Lysine | 0.189mg | 1.909mg | 0% |
| Methionine | 0.145mg | 0.576mg | 0% |
| Phenylalanine | 0.32mg | 0.915mg | 0% |
| Valine | 0.374mg | 1.116mg | 0% |
| Histidine | 0.15mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1387.5% |
| Contains more ProteinProtein | +145.2% |
| Contains more FatsFats | +42.3% |
| Contains more WaterWater | +691.5% |
~equal in
Other
~3.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +116.9% |
| Contains less Sat. FatSaturated fat | -38.8% |
| Contains more Poly. FatPolyunsaturated fat | +46.4% |
